Soc 5 Flashcards
What does SPIF stand for
Specificity
Progressive overload
Individual needs
FITT = frequency, intensity, time, type
Specificity
Matching training to the requirements of an actvitity
Progressive overload
Gradually increasing the amount of overload so as to gain fitness without the risk of injury
Individual needs
Matching training to the requirements of an individual
Frequency
How often you train
Intensity
How hard someone trains
Time
How long and often you train for
Type
The method of training
R,R,R,O stands for
Rest, recovery, reversibility, overtraining
Why is rest and recovery important?
As you rest, your body has time to recover, repairing and strengthening itself between workouts
Rest
The period of time allocated to recovery
Recovery
Repair of damage to the body caused by training or competition
Adaptation
Your bodys response to training and how your body changes to cope with new activity
Overtraining
Training beyond your bodys ability to recover
Reversibility
Gradually losing fitness of progressing or remaining at current level
Why are thresholds important
Thresholds ser levels for people to train at that are are effective but still safe
What is your aerobic target zone?
Its the range within which you want your heart rate to be as your exercise to achieve the best impact on your CV system
Whats the aerobic target zone for a 16 year old?
60% = (60 x 204) divided by 100 = 122.4
80% = (80 x 204) divided by 100 = 163.2
Target zone is between 122 and 163 BPM
